A recent study published in the British Journal of Sports Medicine [1] shows how important it is to stay fit, no matter your weight. The findings highlight that improving your fitness—even just a little—can significantly lower your risk of dying from heart disease or other causes.
1. Fitness Matters More Than Weight
- People who are unfit have 2 to 3 times higher risk of dying from heart disease or any cause compared to fit individuals, no matter their weight.
- Even if you’re overweight, being fit can protect your health.
What you can do: Start moving! Brisk walking, cycling, gardening, or any activity that gets your heart rate up can improve your fitness.
2. You Don’t Need to Be an Athlete
- The study found that you only need to achieve moderate fitness levels—better than about 20% of people in your age group—to see big health benefits.
- Even small amounts of regular exercise can significantly reduce your risk of dying from heart disease or other causes.
What you can do: Start with what feels manageable—just 10 to 15 minutes of brisk walking or light activity a day can make a difference. Gradually build up.
3. Fitness Can Offset Health Risks
- Carrying extra weight doesn’t necessarily mean higher risk- if you are fit.
- Fitness can “cancel out” some of the risks linked to being overweight or obese.
What you can do: Regular exercise helps improve your heart, lungs, and energy levels and will reduce your mortality risk.
4. Small Changes Add Up
- You don’t need to go to the gym to make progress. Everyday activities, like gardening, dancing, or climbing stairs, count as fitness.
What you can do: Look for simple ways to add movement into your day. Take the stairs, walk to the shops, or play active games or sports with family or friends.
5. Resolve Pain Or Injury
- If pain or injury is stopping you from getting fitter- take steps now to resolve these issues.
- What you can do: See one of our expert physiotherapists to help you and get you started with tailored treatment and advice.
Take Action Today
Improving your fitness is one of the best things you can do for your health. You don’t have to be perfect—small, consistent steps can lead to big results. Get moving today and start investing in a healthier future!
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